Thursday, October 20th 2016

Warm-Up:

Waiters Walk – 3 x 20m

Heartbeat Walks – 3 x 20m

Low Bear Crawl – 2 x 10m Forward + 10m Reverse

Half Turkish Get-Up (to Hip Extension) x 10 p/arm

 

Movement Prep:

Wall Slides x 10

2 Sets of:

Foam Roll Wall Slides + Lat Band Stretch – 10 Reps + :30 Stretch

2 Sets of:

5 x Dumbbell Press + 5 x Dumbbell Push Press

Barbell Front Rack Stretch

 

Strength:

Push Press –

85% x 2 x 6

 

Conditioning:

3 Rounds for Time:

20 x 1-Arm Dumbbell FSPP – 55/30

10 x Ball Slams – 20/15